Crossfit North Cloud – CrossFit
Weightlifting
Power Clean (5,4,3,2,1,1,1)
Set 1: 5 @ 60%
Set 2: 4 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: 1 @ 85%
Sets 6&7: 1 @ 90-95%
Metcon
Metcon (AMRAP – Rounds and Reps)
“Dumb & Dumber”
AMRAP 12:
200 M. Run
12 Push Presses (95/65)
16 Front Rack Reverse Lunges (95/65)
*Sub 300 M. Row for 200 M. Run
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